• 10/01/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Lower (No Measure)

    3 Rounds
    :15 Jumping Jacks
    :15 Samson Stretch
    :15 Kettlebell Swings
    :15 Goblet Squats

    Mobility

    Ankles & Pistol Practice

    WOD

    Coach Sams 20th Bday WOD (Time)

    9 x C&J’s 135/95
    28 x Dubs
    19 x C2B
    94 x Situps
    20x Pistols
    94 x Situps
    19 x C2B
    28 x Dubs
    9 x C&J’s

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